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In The Arena Blog

Bodyweight and Kettlebell or Dumbbell EMOM Workout

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Today Strength and Conditioning Coach Jason Salazar has a great workout you can do at home with just a kettlebell or dumbbell. You’ll be working every minute on the minute.


Coach Jason Salazar:
Hey, here at the arena again. We’ve got another workout for you today. Today’s every minute on the minute for 25 minutes. It means we’ll do one exercise with a number of repetitions. When you’re done with those repetitions, whatever time is left is your rest until that next minute hits, then we start another exercise. All right, so first up, we have kettlebell swings, but if we don’t have the kettlebell, we can also use a dumbbell. If we don’t have a dumbbell, we can get creative. Maybe find a bucket, a two-liter of soda, whatever to swing. Just make sure we’re swinging. Hand to the hips. Snap those legs back. Squeeze that butt at the top. Stand tall. If we’ve got the dumbbell, same thing.

Now, we’ve got dead bugs. We’ve got 15 of them. Once again, you can use your kettlebell or a dumbbell. Either or, all you’re going to do is hold it over your chest. Lift those legs off the ground, shoot those hips up as high as you can, just straight up. You should be on your shoulder blades at the very top. You got 15 of these guys to do.

All right, and the next minute, we got goblet squat. You can use a kettlebell or a dumbbell. Make sure we get in our squat stance. Heels, shoulders apart. Point those toes out. Nice. Get the depth right back up. Keep that bell or dumbbell right on that chest. Stand nice and tall every time you squat, guys. You have 15 of these.

So, we’ve got burpees next. Remember, chest touches the ground every time. Don’t let those hips sag. Bring those feet back. Stand all the way up. Hands over your ears. Little jump.

All right, so for the last one, we got one arm rows with our kettlebell or our dumbbell. Make sure we pull all the way up. Let it slowly go back down. Fight the centric motion. Nice control. If you’ve got the dumbbell, same thing. Let it go all the way until you stretch all the way out. Pull it back up as high as you can. We have 10 on one side, 10 on the other side.

All right, guys. We just wrapped up one round. That means we have four more to go. Remember, we can adjust these numbers up or down just based on your fitness level. Just make sure we complete the whole workout and do everything with proper form and full range of motion. So, stay tuned for more workouts. Plus, The Arena is working on an online instructional platform for all of our programs at, which will be coming soon. So, make sure you guys stay safe. From The Arena, we all appreciate your support and we can’t wait to have you back into our gym.

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